Monday January 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday January 11th

10
Jan

Monday January 11th

Part 1: 

Push Jerk Progressions

Part 2:

Heavy Day

Push Jerk
5-5-5-3-3-3-1-1-1

Newer Athletes

Push Jerk
5-5-5-3-3-3-3-3-3 staying lighter

Accessory:

3 Sets:
12 Seated Alternating DB Press
12 DB Lateral Raises
12 DB Front Raises

Notes:

Kicking off with the week with a good ole Heavy Day!
The push jerk is a very technical lift, so we have picked a few areas for you to focus on. The two main goals for today’s rep scheme are as follows:
1) Increase the load across as many sets as possible. If needed, stay at a load for a few sets and increase when comfortable. Additionally, it is more than appropriate to hold the same load across all the single sets if you choose to.
2) Focus on a solid landing position today. If you start to starfish your feet (wider landing than squat stance) or consistently land with bent arms, then loading must be reduced to a weight that doesn’t create this issue. We will have ~30 minutes to perform our working sets, which means you will make a lift every 2-3 minutes.

Leave a Reply